One bad week, followed by a really good week. Seems like that’s just the way this training season is going to go for me. I have every intention to get in my training runs, but then stuff just comes up and I can’t seem to get it done. But, thankfully, this past week was a great training week. Of course, the majority of my runs ended up on the treadmill – and my hamstring is outrageously tight now – but I’ll take a treadmill run over not running any day…
In other training-related news, I just finished the book “Unbreakable Runner”. It’s all about the CrossFit Endurance training program – the background, form, and training plans for everything from 5K to Ultramarathon. I’ve always been intrigued by CrossFit Endurance. It’s the same concept as “Run Less, Run Faster” – more quality runs over quantity – but it integrates CrossFit programming in addition to endurance building runs. I dabbled with CFE training way before I started this blog (back in 2009 – crazy to think I’ve been doing CrossFit workouts for that long) and while I really enjoyed it, I missed some of those easy training runs.
But, with track season coming up (oh yeah, that’s right, I’m coaching middle school track this year), I know I’m going to be time crunched again and I still have a half marathon I would like to do decent in that I won’t run until halfway through the season. So, I need some shorter workouts that are going to get me completely prepared to run some great races (I also have a 7K in March and a relay in May) and hopefully a few PRs. I figured, why not try this out and if I want to get an easy 30 minute run it, if I have time, I’ll get an easy run in.
There is an “on-ramp” program to build it up, but I sort of just jumped in halfway into the half marathon training schedule. If I don’t feel like it’s working for me, I’ll go back to my original training plan, but I’d like to see how this goes. I did one workout last week, but will be doing a full CFE program starting this week. I’ll let you know how it goes, of course…
Monday: 45 minute easy run (5.36 miles @ 8:24/mile) – it was outrageously windy and of course it was a head wind the entire second half of my run.
AMRAP in 10 minutes:
Tuesday: 20 x 20 seconds w/ 1 minute recoveries (3.8 miles in 30 minutes @ 7:53/mile) – On the treadmill and crunched for time.
(I honestly cannot remember what CrossFit workout I did on Tuesday. It’s been a loooooong week…)
Wednesday: 30 minute easy treadmill run (3.69 miles @ 8:09/mile) – I ended up finishing Unbreakable Runner during this run!
Thursday: 30 minute run @ 85% 5K race pace (3.8 miles @ 8:00/mile) – It was supposed to be around 7:53/mile, which is what I was running on the treadmill, but the Garmin decided it was going to be a little slower.
Push-Press 10x, 45 lbs
Friday: 15 minute barefoot run (1 minute run/30 second walk – 1.6 miles @ 9:23/mile)
KB Swings 10x
Saturday: Run for the Hugs 5K (3.1 miles @ 6:49/mile – total time of 21:09 with a 1.1 mile cool down) – Race Recap coming later this week!
Total: 18.69 miles
[Tweet “#gostl half marathon training: week 6 – How I’m adding in @crossfitendurance workouts”]